11/7/14

Warmup - With an unweighted BB, do 1 round of:
      Row - 15 reps
      Standing Shoulder Press - 15 reps
      Back Squat - 15 reps

#1  Strict Weighted Pullup

      Take as many sets as you need to work up to a 5 Rep Max.  Then take
      80% of that weight, and do 3 sets x 5 reps.  Rest between sets.

#2  Start a timer.  This is 14 total sets.

      On EVEN minutes, run 100 meters in less than 20 seconds.
      On ODD minutes, do 7 burpees.

      So you will do 7 sets of the 100 meter run, and 7 sets of burpees.